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HealthInfo Waitaha Canterbury

How to eat more vegetables and fruit

Me pēhea e kai ake ai i ngā huawhenua me ngā huarākau

Eating plenty of vegetables and fruit has been linked to better health – and for good reason. Veggies and fruit (fresh and frozen) are loaded with vitamins, minerals, fibre and antioxidants, which protect against many diseases, including heart disease and some cancers. They're also low in calories, making them a great choice for your waistline.

Eat a rainbow

Choosing a variety of different coloured vegetables and fruit ensures you receive a good range of nutrients.

Red – apples, tomatoes, strawberries, raspberries, red peppers and red potatoes.

Orange or yellow – peaches, nectarines, apricots, oranges, pineapples, pumpkins, carrots, swedes, yellow peppers, golden kumara and sweet corn.

White or brown – bananas, pears, onions, white potatoes, cauliflowers and parsnips.

Green – kiwifruit, green grapes, avocados, broccoli, leeks, peas, cabbages, brussels sprouts, lettuces, spinach, silverbeet, green beans and green peppers.

Purple or blue – blackberries, blackcurrants, blueberries, raisins, currants, prunes, beetroot, eggplant and purple-red cabbage.

Every day have plenty of vegetables and fruit

Have five or more servings of colourful vegetables and two or more servings of fruit every day.

A serving is about a handful, and we all use our own hands. So, a serving for your child will be smaller than yours.

How to add more fruit and vegetables into your diet

Include some vegetables or fruit in each meal or snack.


Lunch or dinner


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Written by HealthInfo clinical advisers. Last reviewed March 2022.


Page reference: 33666

Review key: HIHEI-34305